Name: Playbook - Ashley Palmer Fitness - Lower Body + Core + LISS Cardio
Uploaded: 2024-02-26T03:08:49.896Z
Duration: 60 min
Description: Lower Body + Core + LISS Cardio

Always start with a warm up. You can do a few activation exercises or walk on the treadmill for 10min. End the workout with some low impact stead state cardio for at least 20min but aim for 30min if possible. Keep your HR elevated to zone 2-3 which will put you in the fat burning zone. You can judge this by your RPE (rate of perceived exertion) as well keeping it at around a 5-6.

- Hold weight at chest or 2 above shoulders
- Start by standing with feet hip width or a little more narrow than hip width apart
- Step one foot back and take both legs down to a 90deg angle or split squat position and bring the back leg back to center position
- Alternate sides or do one side then the other

DB Loaded Reverse Lunge- 12x each side

- Hold one dumbbell in hand
- Take the opposing leg back
- Stabilizing leg should be bent
- Bring weight down to shin level
- Back should be flat with core engaged and shoulders back

Single Leg RDL- 10x each side

Set #1 Lower

- Keep the dumbbells above your shoulders so they are loaded 
- Push your hips back as you lower down to a squat
- Knees should be behind your toes and legs come to a 90deg angle or parallel

DB Loaded Squats

- Place heels on top of stability ball
- Raise booty off the ground
- Pull legs in towards your body and back out

Stability Ball Hamstring Curl

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell Forward Lunge

Set #2 Lower

Everything is 3 sets of 10 reps each side

- Hold a single weight on one side with other arm extended out
- Crunch in the oblique bringing the weight down the side of the leg
- Repeat sides

Standing Side Bend

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Weighted Bird Dog

- put resistance band above the knees and hold one dumbbell over head
- lean back into C-sit position keeping core engaged as to not over extend the lower back
- drive one knee up taking the knee between the arms and back down
- alternate sides

C-sit Knee Drive with weight

- Come down onto your side with your bottom leg bent back at a 90deg angle.
- Make sure to keep your hips stacked and your elbow below your shoulder for stability
- Take your top leg out straight keeping the foot off the floor and extend your top arm out above your head
- Pull the knee and elbow in together creating a crunch in your oblique and extend back out

Oblique Crunch in Side Plank

Set #3 Core

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat

- This is a great power exercise to get that HR up all while using full body strength
- Start by taking those feet wider than your hips and place a dumbbell on the floor in between them.
- Bend down to grab the weight and using your lower body lift the weight up over head extending the arm all the way straight
- Bring the weight back down to the floor and alternate arms

Alternating Snatch

- place one foot at the end of a bench or chair
- press into that foot and using quad quickly switch feet by jumping to the side
MODIFICATION: walk instead of jump

Over the Top

- Come down on the floor in a high plank with hands below shoulders, legs out long with back flat, core engaged and head in neutral position
- Begin to bring body down into a push up by bending your elbows and taking arms out at about a 45deg angle
- You will lead with your chest/nose bringing your entire body down
- Once in the down position really engage your core muscles and squeeze your glutes to help keep your body in a straight line and push back up to start position

Regular Push Up

AMRAP- Set timer for 10min

Lower Body + Core + LISS Cardio

Leeeeeggggsss!

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I just finished 8 weeks of Ashley Palmer Fit and have loved it. I have done at least 3 of her workouts per week.  The first 3 weeks took discipline because I was so out of shape.  Starting week 4, I looked forward to the workouts as I was feeling stronger.  I love the work-outs. The only reason I didn't give it 5 stars is because the exercises with timers aren't usually set correctly.

Lower Body + Core + LISS Cardio

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